Goals
I realized I forgot to outline my goals for this year. When I initially started in late December last year and the weights were small but felt heavy, I thought if I could accomplish 1x bodyweight bench press, 1.5x bw squat and 2x bw deadlift I would be satisfied. Around January I finally got my head screwed on straight with regards to my diet and sleep and have been making acceptable progress. At current rates, those goals seem more than attainable before year end.
In the spirit of pushing myself, I'd like to set a new goal: join the 1000lb club by Dec 31, 2012. Translating my last 5rms into 1rms using the EXRX calculator my total is 794. My bench is the massive glaring weakspot (in comparison to my other lifts, I know all my shit is weak compared to most of the guys here) and will require special attention. Can I add 225lbs (just to be safe) to my lifts in 8 months? I think this is reasonable.
Log
17/4/2012
SQ: 245 5/5/5
BP: 155 5/5/5 (still felt heavy, I'm going to do a proper de-load back to 145 next workout. My triceps and shoulders were still smoking from my last workout with presses and dips. I'm going to have to be more mindful about my supplementary exercises)
PC: 95 x a lot (I recently taught myself PCs based on the book and YouTube videos. I thought I was doing them okay. Last night, I was warming up with 95lbs and one of the better personal trainers there - who is familiar with starting strength and 5/3/1 and generally a good guy - asked if I wanted some pointers. He was helping me with my hip extension and timing. Offered to film me on his phone so I could see the before and after and we critiqued my form. My knees were too far forward in setup and I had a loopy bar path. Overall, very helpful to see yourself on camera. Lots of points to work on, mainly in the first 2/3 of the lift. Also worth noting: helpful PTs do exist, at a non-profit gym of all places.)
I'll be in the woods on a solo hike from Thursday to Sunday night, so it looks like I'll have to miss two workouts. Maybe I'll OHP a fallen log or do some squats with my backpack. Good recovery time, mentally and physically. Weather is supposed to be rainy/snowy and -8 at night. So long, until next time.